Make it Paleo is the one Paleo Cookbook that one needs!

I was reviewing a few weeks ago the “Paleo Comfort Foods” and I was delighted. I was wondering at the time why not having a more comprehensive cookbook in the same styleand high standrds. I didn’t have to wait to long. Here is is, Make it Paleo. Labeled “For Food Lovers”, the foreword is written by the one and only Mark Sisson. He graciously congratulates the authors for the quality of the material. This is big, coming from the competition… Mark  Sisson has the Primal Blueprint Cookbook published in summer 2010.

Make it Paleo is a very thick book, starts with the Foreword, continues with a comprehensive Contents that’s followed by the Introduction. The introductory part of Make it Paleo starts with a Doctor’s note (by Murray Susser MD)  and then gives us the story of the Authors (Bill Staley and Hayley Mason) and how they became Food Lovers. A very brief description of the Paleo and Primal diet links to the Paleo Kitchen. The Paleo Kitchen of the Make It Paleo Cookbook gives the reader  a small journey through “Foodland”. We learn about Meat and Fish, Seafood, Fruits and Vegetables, Fats and Oils, Herbs, Spices and Seasoning and other Key Ingredients. Excellent job for an introductory part.

A short Kitchen essential items lineup is followed by few cooking skills, to open our appetite… Over 400 pages of recipes coming! Every recipe is presenting the Ingredients and the Cooking and Preparation process and a level of difficulty of the task, which I find very useful. The Photography is fabulous! Recipes are structured in Breakfast, Appetizers, Entrees, Salads, Soups, Sauces & Dressings, Side Dishes and ends with a Treats & Cheats section. Yes, there are a few Ice-cream recipes too.

I did try a couple of recipes myself and everything went great and I’m not the most skillful cook. Make it Paleo is a tremendous cookbook, a must have for the Paleo veteran and for the newcomers. I think you can turn someone to Paleo by gifting this book. I can’t help but express my satisfaction by the new high standards for Paleo Cookbooks I can witness lately Makei t Paleo is a very well done job! Must Have! Bravo! Five stars!

Buy “Make it Paleo” on Amazon

Buy “Make it Paleo” on Amazon

We have been discussing cholesterol in quite a number of posts now. But today, the “cholesterol scare” will be continually pacified. Yes, and this mollification will be based on facts, not just mere guesses or hunches.

The reason why people get scared having their LDL test results all shot up is because of the wrong understanding of the nomenclature of cholesterol. This might be the reason why up until now, there are two opposing schools of thought regarding the association of high cholesterol and heart disease. One school of thought believes that having high cholesterol can cause heart disease (and this might be the most common association there is); and the other school of thought believes that high cholesterol levels are not reflective of anything.

Well, as from previous posts, we have learned a great deal about cholesterol and studies that debunk some of our pre-conceived bad notion about cholesterol and its effects on the body. In order to fully pacify the “scare” that most, if not all of you have about cholesterol, we will try to navigate on these effects of cholesterol and the important role that it plays in our body.

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Sixty thousand years of evolution didn’t brought just agriculture and centralized farming in the kitchen aisle. We, as a species made quite a few leaps of technological progress. Food preparation and nutrition understanding evolved from pure whole foods eaten by our ancestors to the sophisticated cuisine we face today. As we all should know by now, the Paleo Diet and Lifestyle is not be an re-enactment of our ancestral heritage, so I consider not very smart to not take advantage of the technological steps forwards we did. I’m trying to focus today on certain cookware items. Hope this will help everybody looking to improve their cooking health factor, even if you are a hard core Paleo diet follower, or not

The Frying Pan

An essential item in cooking is the frying pan. Also called a skillet, can be had in multiple sizes and brands. A very popular type is the non-stick, I recommend a PFOA free non stick skillet, because allows a quick preparation of food and an even quicker cleanup afterwards. Why should you stay PFOA free? That’ because certain risks associated with perfluorooctanoic acid (PFOA) in Teflon based non-stick cookware. Better safe than sorry. Personally I replaced all my skillets with PFOA Free variants. I recommend a size of 10 or 12 inches. I got both but the 10 inch should suffice… Here are links to both of them. It’s the best frying pan I ever had. The Paleo diet Skillets, come in green

10″ Frying Pan Non-Stick Coating from Germany (100% PTFE and PFOA Free)

12″ Frying Pan Non-Stick Coating from Germany (100% PTFE and PFOA Free)

Another healthy and Paleo diet friendly alternative is to use cast-Iron. Personally I didn’t find any difference in taste of the cooked end result, compared to the non-stick skillets. The disadvantage of the cast-iron ones is they’re very heavy and necessities maintenance. They have to be seasoned from time to time, otherwise they will rust. There are a few brands that have enameled cast iron skillets. Disadvantage? Very high price and pretty fragile. You drop it, the enamel will most likely get dented. But, if you are a person set to be very careful and have a workout in the kitchen using cast-iron skillets, I’ll recommend you this one:

Le Creuset Enameled Cast-Iron 11-3/4-Inch Skillet with Iron Handle, Red

or

Lodge Logic L10SK3 12-Inch Pre-Seasoned Skillet

The Dutch Oven

Second very useful piece of cookware in a Paleo Diet and Lifestyle Kitchen is the Dutch Oven. Sometime can be called as a French Round oven. These are VERY heavy and because of that they distribute heat evenly. They are made of cast-iron and can be had in a multitude of sizes, colors and brands. Same as the cast-iron skillets, can be enameled. The non enameled ones have to be seasoned before usage and cleaned thoroughly after usage. I’ve seen non-stick” variants a few times in the store but never saw a PFOA one so I can’t tell anything about that. I’d stay away from any Teflon, Anolon or whateverlon non-stick cookware that’s not PFOA Free.

Lodge Color 6-Quart Dutch Oven, Island Spice Red

The Crock-Pot (Slow Cooker)

I got one when I got married, and I think the item was probably re-gifted a few times until it hit me. Happy end thou!!! The crock-pot is third place in the most useful  paleo diet cooking utensils in my Paleo Diet kitchen. Has two pieces, the ceramic pot and the heating element. Crock-pots can also be programmable and the programmable function I find it highly useful! They are very inexpensive and are extremely versatile. If you plan well in advance, the slow cooked meals are incredible!

Stews, soups, barbecue. Pretty much anything can be done in the crok-pot. The internet is full of recipes that you can be easily adapted to the paleo diet and lifestyle.

Hamilton Beach 33967 Set ‘n Forget 6-Quart Programmable Slow Cooker

Hope you found the above selection useful. Feel free to contribute in the comments section. Keep it Paleo my friends. Buying recommended items in the links will support PaleoVillage.com. I thank you all in advance! Paleo Diet rules!

A tournament is a thing that an athlete should carefully and tediously prepare for. It is a “main event” of the whole preparation and practice that each athlete is waiting for. The challenge awaits everyone and the goal is set… and that is to win the competition.

            But no matter how perfect the training has become before a tournament, there is always an important issue that should be linked like a twin brother to training prior and during tournaments or competitions. There is nothing more important that eating the correct diet in preparation for every competition. This applies to almost all sports that involve extreme physical activity and endurance.

            What are the basic foods to consume prior a competition? From the beginning and over the course of a meet or of a tournament, hydration and fully “fuelling” up is a good way to start; this is to prevent any drop-off in performance.¹ Most of the recommendations that you may find in health-related articles will suggest carbohydrate loading since as we have learned from previous discussions, it is a macronutrient that serves immediate glucose for energy.

            But this is a question for paleo followers like most of us: can we follow a carbo-loading kind of stuff as a suggestion in preparation and during any sports tournament? Is this allowable for paleo diet?

 
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A few days ago I got approached by someone that my contact form on my blog wasn’t working for some reason that day. I thanked, fixed the problem and followed with the person, asking how I could help him. Long story short, he was asking me to write a review of a Paleo Cookbook that was just about to be released. He kindly send me a copy of the book, it came in the mail yesterday.

BUY THE BOOK: Paleo Comfort Foods: Homestyle Cooking in a Gluten-Free Kitchen

 Paleo Comfort Foods.

The book is a large format book, very well printed and illustrated, made in two parts. Part one is like a discussion about cooking, cooking tools, leaving part two for the recipes.

The foreword is written by Robb Wolf in its characteristic friendly style. Tells a short story about how he knows Julie and Charles (the Authors). After reading this foreword, I almost feel that these guys are part of my friends…

Next,  acknowledgements and then a short introduction where Julie and Charles walk you through their life for a while, circle the kitchen and the Paleo Lifestyle for another and end up with the statement that this book is not for Paleo beginners, but for established Paleo followers. I totally understand this approach, personally being on a Paleo lifestyle for over 2 years now; personally I would be totally bored to read now about what is the Paleo Diet. A list of websites and references is provided in the book, for those about to start. I applaud this approach! Great job!!

I find the cooking tools section extremely useful. It contains a ton of items; I particularly love the little verbiage around each item, telling why those items are chosen. Excellent choices guys, I had in my own kitchen almost all those items, you inspired me to look for some that I can’t believe I missed. Very nicely illustrated, like the whole book.

The true inspiration comes in the second part of the book. The recipes! Ahhhh…Time was very short and I couldn’t try but one of them yet. I faced a real challenge which one to choose. Believe me, the wide spectrum offered can be a problem. I went with the Pickled Shrimps which came out splendid!

There so many inspirational recipes in this book. Photography is fantastic! I’m sure every paleo lifestyle follower will love it. Top job!

Granted this book will be on my kitchen countertop for a long time. If you are a Paleo follower and you are not afraid of some carbs here and there, this is a great book for you!

Thank you Julie and Charles! You are an inspiration. I feel glad and honored to hold your book!

BUY THE BOOK: Paleo Comfort Foods: Homestyle Cooking in a Gluten-Free Kitchen

Choosing the meat that would meet the requirement for paleo dieting depends on your activity. Okay, lean grass-fed meat could be the best recommendation there is for a lot of paleo diet followers. However, there are always exceptions to the rules.

            The kind of activity is one very important consideration to follow. Lean meat is around 90% the most suggested choice in paleo diet since this is the ideal ancestral way of eating, shall we say. The “marbled” type of meats conventionally available which are not grass-fed can also be considered… that is for particular cases. That is why in today’s topic, we shall look into these recommendations. Again, the word “tweak” is there. But how often should you consider tweaking the paleo diet when it comes to the kind of meat you should be consuming?

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Known for its effects on bone health, vitamin D is beneficial to muscles as well. Discussions on the nutritional need for this wonder vitamin have mainly focused on bones; and if you browse on some of our past topics, there has been discussions regarding these issues. But today, we shall learn more about vitamin D and its effects on muscle strength. In connection with this, later along the discussion, we will know how this fat-soluble vitamin can benefit people such as athletes who are engaged in more challenging physical activities.

 
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Yep, that's hemp!

High-protein diet such as the paleo diet is consistent with the aim of “leaning out” as we in the paleo community know. This is why coupling it with the proper training greatly helps in this process. Moreover, the low-carb dieting that is also incorporated in paleo aids in eliminating the unacceptable accumulation of unwanted fats in some areas of the body.

            The paleo diet is loaded with nutritious and anti-inflammatory foods which are scientifically known to provide benefits and prevent diseases brought usually by the Neolithic age foods.

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Tempting? Seriously?

Trying to “cheat” your way out of the paleo diet (if you are already following paleo) is somewhat a guilt-manifesting thing for most, if not all paleo followers. And if you are one of these people who are thinking of “cheating” and breaking some rules, I bet you would want to comfort yourself with a discussion on at least uplifting your guilt.

            Well, some may not be even guilty at all. But still, the fact that you are reading this article is more probable than not – you are trying to pacify your curiosity about “cheat meals” in paleo. These are the hmmm…. so delicious sweets and other foods you might have been craving for a long time. These foods are entirely not in the paleo diet list that you might want to try from time to time…. or probably most of the time. Is this allowable?

            Again, tweaking paleo diet is very different from cheating from paleo diet. Tweaking as we have explained in the past blog posts means changing the diet list slightly away from the strict paleo but should warrant certain situation or condition. On the other hand, cheating is entirely eating foods not advocated or even totally abhorred in the paleo diet food list.

            Since you are here reading this article, you are interested on this issue. How do you deal with cravings? And how often do we need to justify these cravings considered to be “cheat meals” in paleo diet?

 
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It is a known fact that magnesium is one of the most important minerals that is needed for many biochemical reactions in the human body. It has been known that magnesium is needed for more than 300 of these reactions in our body, making magnesium essential to good health.¹

Magnesium is abundantly found in the tissues of our body. It is found in bone, blood; and its primary role is mainly protective. Though it has been known that magnesium deficiency is rare in US, it has been suggested by surveys that Americans still do not get the recommended amounts of magnesium in their diet.¹ In connection with this, there has been a rising concern of magnesium supplementation.

The paleo diet recommends a food list that encompasses your needed nutrients daily. Supplementation becomes necessary for certain situations. In this topic, we see how important magnesium is; and later, know the facts on correct supplementation. When do you need to supplement with this mineral? Do you really need to supplement in the first place?

 
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We have tackled different topics regarding gaining muscle or leaning out in the past blog posts. However today, we are up to another issue on “leaning out” that involves the paleo dieting and lifestyle. There are certain questions that we need to answer for ourselves like: what do you do if you are losing the fats in your body but you seem to discover that the muscles tend to come off with it? How is this possible? What can you do to lose excess weight without affecting your muscle mass?

            If you have browsed on some of the topics discussed from previous posts, there have been discussions on related issues concerning weight loss and gaining through healthy and correct manner. But the questions above are other new concerns that some, if not most of you could be wondering about.

            Today we try to discuss and elaborate on the leaning out issues – the healthy and correct way. Later along the discussion, you will be given some tips to save your muscle mass gain through proper activity and diet.

 
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Migraine is a long-term and long-standing headache which may be moderate to severe in character accompanied with other symptoms such as nausea and other prodromal aura. The report on a one-year prevalence data on headache in Europe (2006) showed that migraine to occur in 51% of adults in Europe; migraine also was shown to be most prevalent at age 20 to 50 years.¹ Migraine is also more predominant among women than men three times.

            The cluster of causes for migraine is the aim of conventional medical therapy. However, some of us who follow paleo diet and lifestyle may choose to follow the more “natural way” so to speak. That is the goal of today’s topic – a leap from the conventional medical therapy for migraine.

            The increasing interest on alternative therapy has become the trend for some people who think that alternative therapies may be at par with the effects of conventional medical therapy or even better. Another issue that these people think is that there are somewhat lesser side effects from alternative therapy than the conventional ones. And here is where magnesium comes into play for migraine management. How effective this mineral is for migraine? We shall probe on this, so read on.

 
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 If you are a long-distance runner or have been enjoying this activity for recreation, have you considered a particular type of diet? Well, here is a challenging question: what would you feel if you are following paleo and a lot of suggestions out there tell that you need high carbohydrate in your diet?

            Quite a dilemma, isn’t it? We know for a fact that the paleo diet recommends a low-carb, high-protein dieting and yet your activity dictates (well, that is according to the things you can read now in the internet) that you need to carbo-load. And what more devastating of these suggestions perhaps is that others even suggest grains and wheat as sources of carbohydrate.¹

                This is another topic from conflicting thoughts that would stimulate your mind. This topic will discuss the reasons why people who engage in long distance running should take in this macronutrient (carbohydrate) in sufficient amounts. And later in this topic, we shall probe on how we can incorporate the concepts of paleo diet. This will be a tweak, shall we say, of the paleo diet.

 
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 The human life expectancy of today is bound by a lot of factors. However, if one would live beyond the age of 100 in our time, that would be amazing. It is because most of the people of today would rarely live beyond this age in years. The paleo diet and lifestyle is patterned on the ancestral way of living. The perception (that you could have read in the internet) that paleo-people lived to only about 30 yearsare based on the skeletal remains¹ and there are other factors that they might have died early. Thus, it can be assumed that our cavemen ancestors who followed this way of dieting could have lived beyond our present life expectancy if we only eliminate other factors such as being attacked by beasts during that time, etc.

            A good thing to point out is that: if we eliminate the other possible causes of death by accident while following paleo diet, how long can one live? We cannot exactly give the exact figures for this, but as far as the paleo diet and lifestyle is concerned, longevity is one of the effects of this diet and lifestyle concept.

            The basis of longevity is the main topic for today. What’s really in our DNA that can be probed on for studies in order to halt ageing and certain lethal diseases like cancer? The answer?  The “telomeres.”

 
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Fat deposition among men poses yet another condition that may put them to a sense of physical insecurity. Though there are other reasons behind this condition called “gynecomastia,” one culprit that has being pointed out as a cause is obesity. An intriguing condition that warrants a discussion today – gynecomastia: how to get rid of it; what really is gynecomastia?

            Gynecomastia is actually breast enlargement in men. Also known as “man boobs” or “moobs,” gynecomastia is a condition that would be quite scary among men. It is a disfiguring condition for most men and may cause that sense of low self-esteem and self-confidence.

            Obesity or too much fat deposition is one of the known causes of “man boobs” or gynecomastia, but in today’s topic we shall look into the more serious cause(s) of this condition. Later in the discussion, we will seek for the ways to get rid of it.

 
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Another quite intriguing choice for most of us paleo followers is whether to supplement with vitamins and minerals or not. In the past blog posts, we have tackled specific topics for supplementation and have found out that there is nothing more worthwhile than getting these nutrients from food.

            However, the discussion should never end there just yet. There are certain situations that you need to get supplemented using the pills and stuffs from the pharmacy or drug store. Today’s topic will revolve on this issue: situations that may warrant the need to supplement, and the decision of getting the right nutrients from food.

The Choice is Yours Concept:

            The idea or concept of choosing what you think is the best for you does not seem to be correct at all times. There are situations that we tend to “overindulge” without knowing it. We tend to get carried away by advertisements we see and learn from all forms of media. A classic example is that when you try to take too much doses of different micronutrients from supplements. This is basically incorrect and can pose certain problems in the long run.

            Another scenario is when you tend to neglect the fact that some people can somewhat be deficient of particular nutrients, such as vitamin D. This is a common scenario for people located in areas where there is poor sunlight exposure. We have discussed on topics regarding vitamin D and the need of every man to get sunlight exposed to get the sufficient need of this wonder vitamin. Getting vitamin D from food is not enough and our skin needs to be exposed to the UV light for vitamin D. This is where the idea of supplementing with vitamin D sets in. If these people (who are not sufficiently exposed to sunlight) rely on foods alone, then I guess it may never help them achieve the right amounts of vitamin D needed daily.

            So as you can see, relying on our mere personal choices may not be always that helpful, and sometimes can even get us into trouble in long term. It is better to read more and get educated on the facts of proper supplementation. Basic and fundamental pieces of advice regarding this issue should be consulted, as much as possible, to proper health professionals.

 
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Does exercising become threatening when you think of the equipment you will need to bring out those bulging muscles, or to get you into shape? Probably some may even think of this reason as an excuse to shun away from exercising. Well, fear no more. For those of you who think they need to shell out cash just to get into shape, there are exercises that can help you trim down and even build you some muscles without having to spend a dime. And for those people who try to use the reason of not having equipment as an excuse… well, you are in for some lecturing today!

The Gains and Advantages of Exercising Without Equipment:

Gains in going to the gym, lifting weights or completing a full program are different from non-equipment exercise; thus, exercise without equipment will never give you the same gains you can get from exercise with equipment.¹ Though not as effective as having the muscles of a total bodybuilder, exercise without equipment can help you in a lot of ways.

People who are just beginning to exercise can take the advantage of getting accustomed to the form by exercising without weights or equipment. However, there are some exercises (like the calf raises) that you can do by just using your body weight, and sometimes can be used as a warm-up for the specific muscle group routine.

Aerobic exercises are also considered to be a form of “equipment-less” exercise. And yes, people who aim to burn or trim down fats can do exercise without using any equipment by way of aerobic exercise, that is.

The advantages of exercising without tools are obviously safety, especially for beginners. Since there are no weights to lift or machine to be pulled or pushed, injuries can be lessened to some extent. Financially, it is economical because you can do your exercises at the convenience of your home without buying any tools or equipment or paying monthly gym membership dues.

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 The paleo lifestyle encourages proper training and exercise along with the diet concept. If you have been doing paleo for some time now, you could have been coupling it with your training. The key to enjoying the benefits of your exercise with paleo dieting is to do it appropriately, that means never over train. You might have learned this issue by now, but do you know that environmental temperature also affects your training?

            Today’s topic will be all about one of the physical factors present in your gym (or wherever you do your exercise) – and that is temperature. We will tackle on how the temperature in the place where you perform your exercise affects your training and how it can affect your body overall. Is it good to train in warm or cold environment? Is it recommended to sweat a lot in a warm environment or otherwise?

Hot and Humid Environment for Exercise?

            Would you choose a humid place to perform your exercise and see that sweat squeezing out of your pores making you feel like you’re really burning those calories? Well, the next question to be asked is if this “sweating out” really healthy in the first place.

Hot and humid conditions seem challenging but potentially hazardous according to the University of Iowa Hospitals & Clinics.¹ It is true that the “sweat-it-all-out” idea can encourage one that calories are being burned; however, extreme sweating from hot and humid conditions can cause dehydration if not properly taken care of during exercise. In sweating, not only water but important electrolytes can be excreted. And extreme sweating may cause heat cramps, heat exhaustion or even heat stroke.

A study has investigated on the influence of environmental temperature on exercise-induced muscle fatigue; and the researchers have found out that “exercise in the heat has detrimental effects on circulation that might negatively influence endurance performance.”² This study stated that exercising in the heat can divert the blood away from the inspiratory muscles to the skin and can exacerbate the said exercise-induced inspiratory muscle fatigue.²

                Despite these negative effects of doing your training in hot and humid environment, there are some studies that prove the positive effects of such situation. A study on the effect of ambient temperature on growth hormone (and prolactin) response to exercise has been published in the late 70’s.³ The researchers have found out that at 40⁰ exercise, an increase in plasma growth hormone was observed with subsequent increase in hormone prolactin in some of the subjects.³

A more recent study (in 2009) has also investigated on the acute effect of environmental temperature during exercise among active men and their subsequent intake of energy.⁴ This study has concluded that “exercise in a neutral environmental temperature is associated with higher energy intake in the subsequent meal compared with a control, whereas exercise in the heat is not.”⁴  This study tells us that exercising in the heat can make the subjects eat less; and this tends to be a positive effect for those who are trying to trim down some weight.

How About Cold Environment for Exercise?

            Cold and wet weather conditions is as challenging and as potentially hazardous as exercising in the heat.¹ In the 70’s study mentioned above, among the 10 subjects who participated, only 1 showed a rise in growth hormone during exercise in the cold (with no increase in prolactin levels).³  This only shows us that growth hormone may not be that well-stimulated in the cold during exercise.

Cold weather can induce hypothermia or the decrease in the core body temperature and can eventually cause impairment of the muscular and cerebral functions.⁵ This is applicable to winter conditions and can also include frost bite as its adverse effects during exercise.

The response of the body during exercise in the cold really depends on the severity of the cold temperature and the nature of the exercise.⁶  A positive effect can be achieved in moderate cold exposure by maintaining normal body temperature through increased heat production and reduced rate of heat loss, and shivering or involuntary muscle contractions.⁶

Train in Warm or Cold Environment?

            You have learned the positive and negative effects of both extreme conditions. The decision to exercise in warm or cold environment depends on your aim or goal. If you plan to get leaner and trim down some weight, warm environment can help curb your appetite as we have learned from the study earlier.

Exercise in the heat can also influence growth hormone production as we have learned. This is another benefit for those who want to get leaner and grow some muscle mass. But remember, hot and humid environment can pose potential risks in exercise.

Cold environment can be beneficial to some extent. A reverse can be true for appetite stimulation if we follow the study mentioned above. This may be beneficial for those who want to gain some pounds but make sure you get the necessary healthy diet such as the paleo diet.

The downside for both environments is the risks involved if the training gets too far. Remember that we have been advocating training to be enjoyable and to give you a good feel after working out. Over training is not recommended especially for both extremes in environmental temperature.

REFERENCES:

¹University of Iowa Hospitals and Clinics (1998) ‘Temperature and Humidity on Exercise’ http://www.uihealthcare.com . Accessed: 08-07-11.

²Romer LM, et al (2004) ‘Influence of Environmental Temperature on Exercise-Induced Inspiratory Muscle Fatigue’ http://www.ncbi.nlm.nih.gov . Accessed: 08-07-11.

³Frewin DB, et al (1976) ‘The Effect of Ambient Temperature on the Growth Hormone and Prolactin Response to Exercise’ (Australian Journal of Experimental Biology and Medical Science) http://www.nature.com . Accessed: 08-07-11.

⁴Shorten A L, et al (2009) ‘Acute Effect of Environmental Temperature During Exercise on Subsequent Energy Intake in Active Men’ (American Society for Nutrition) http://www.acjn.org . Accessed: 08-07-11.

⁵Gestl, J (2011) ‘Winter Weather Workouts’ http://www.topendsports.com . Accessed: 08-07-11.

⁶Montana State University-Bozeman (1998) ‘Exercise in the Cold’ http://btc.montana.edu . Accessed: 08-07-11. Exercise and the Paleo Diet

If you have followed the paleo diet by heart, and have complied with the lifestyle considered to be “healthy,” you might have come up with a good set of training by this time,  however, some, if not most of you, would want to achieve the leaning out process by gaining muscle mass. Men would probably aim for that more muscular physique, and some women would mostly want more sculpted body. Well, this discussion will be all about how to get your muscles get into the shape you desire. This time, we focus on the type of movements required to really injure those muscles. Yes, you heard it right: injure or damage. It is the key for muscle hypertrophy; the basic physiology there is – you need to “rip off” your muscles in order for them to get repaired. The result of the repair is hypertrophy – which means getting your muscles grow and get pumped up!

So, let’s get the training started by giving off the basics in muscle contractions and how these apply to your movements during resistance exercises.

Concentric, Eccentric and Isometric Phases of Muscle Contraction:

            There are basically 3 phases of muscle contractions: the concentric, the eccentric and isometric phases. Each of them has this unique form that contributes to strength and muscle fiber growth. Basically, the concentric phase involves a situation where the muscle is “contracting.” In order not to confuse the term, the contractive phase of muscle fibers during the concentric phase involves the shortening of these fibers. This is where the force is usually applied during an exercise, such that when you lift dumbbells during shoulder press – it is the concentric phase.

            The eccentric phase is where the muscle fiber lengthens; it is the exact opposite of the concentric phase. As in shoulder press, the eccentric phase is when you bring the dumbbells back to the starting position.

            The isometric phase involves the rest phase in-between the concentric and eccentric phases. Just imagine when you bring down the dumbbells on starting position during shoulder press, the moment just before the concentric phase is actually the isometric phase of contraction. In isometric phase, the muscle fibers do not move or are stationary but are in tension.

            Now that you have learned the 3 phases of muscle contraction, let us now put them into application. Incorporating these phases in your exercise is the key to successfully grow and develop your muscles. Timing is also very important in performing the phases of contraction in order to get the advantages of your exercise.

               In concentric phase, you need to do it explosively or let us say quickly. In theory, this method trains and recruits more motor units. The more force you apply, the heavier the weight will be brought down to the muscles; thus, recruiting more muscle fibers in return. However, you need not to do it so fast that your momentum gets burned out and the weight or resistance becomes lighter. It is suggested to perform the concentric phase at about 1 second to fully benefit from the effects.

            The eccentric phase is by far considered the most important phase in muscle contraction. This is where the muscle fibers start detaching from each other after the concentric phase and where most of the “ripping off” and “damaging” phase occurs. So in theory, the slower you detach these muscle fibers away from each other, the more injury you produce to the fibers (it is like tearing them apart). This is important because the microscopic tears and bleeding is the actual damage we have been talking about earlier. And as we have learned, the more damage you produce to the muscle fibers, the more repair there is; thus, more growth. So in practice, prolonging the time to return to your starting position is the way. Allot around 4 seconds in bringing down the weights or in getting back to starting position. In total, allotting 5 seconds (1 second for that powerful concentric, and 4 seconds for eccentric phase) for one rep is the best way to go.

            The isometric phase can be incorporated in-between concentric and eccentric by giving at least 1 to 2 seconds prior the beginning of another rep. So that means at least 1 to 2 seconds in “resting” position. This will encourage power and strength for the succeeding reps. So that it will take around 6 to 7 seconds to complete a full rep when you incorporate the isometric phase. Isometric phase is also good when you start to get to failure to ensure that you can execute that final burst of contraction.

Other Important Tips for Gaining Muscle:

            When you are just starting to lift weights, make sure that you avoid injury. Explosive lifting is not recommended for beginners; instead, performing the reps in a deliberate and constant rate is suggested.¹ Just make sure that the “constant rate” should be in coordination with the things discussed above. Incorporate the concentric-eccentric-isometric contraction in a rhythm that would not pose potential accidents.

            Next, is to get your diet pumped up as well. Follow the paleo diet by eating high-protein meals but ensuring good amounts of carbohydrates after workouts. Sleep is very important; you need to have plenty of rest at night in order to get your growth hormones follow the circadian rhythm or the appropriate 24-hour cycle for humans. This should be emphasized because humans are supposedly diurnal species – we sleep when the sun goes down and we wake up when it is up. Also, get rid of the unneccessaries. When we say “unnecessaries,” they pertain to unhealthy vices such smoking, alcohol drinking and the like.

REFERENCE:

¹Hardgainer.com (2011) ‘Mistakes that Beginners Make & How to Avoid Them (30 Great Tips for Beginners)’ http://www.bodybuilding.com . Accessed: 07/30/11. Muscle Gain on the Paleo Diet

Type 2 diabetes and weight gain are “partners.” These two conditions determine each other like brothers. However, it is diabetes that causes weight gain and not the other way around.¹ The mechanism lies on the very fact that insulin, being excessive but is unable to be utilized efficiently in type 2 diabetes, causes the deposition of fat in the body.¹ Additionally, excess adipose tissue as seen in obesity is associated with diabetes and insulin resistance.² This differentiates type 2 from type 1 diabetes. Such that in the type 2 – insulin is present but the body responds poorly to it; while in type 1 – insulin is poorly or not released at all by the pancreas.

 The main topic for today is about the excessive weight gain in type 2 diabetes. Being more commonly seen in adults, type 2 diabetes uses medications that can improve blood glucose but can cause weight gain as their side effect. In connection with diet recommended for type 2 diabetes, we will also try to look at how effective an exercise program to weight management and blood glucose control.

Reviewing Type 2 Diabetes:       

As differentiated earlier, type 2 diabetes pathophysiology revolves on the inappropriate response of the body to insulin. So primarily, there is insulin present in the body secreted by the pancreas, but the cells are unable to make use of it correctly. This is basically insulin resistance, but is considered more complex than the pathophysiology of type 1 diabetes where there is absence of insulin.

However, type 2 diabetes is shall we say easier to correct because primarily there is insulin present. Medications called “oral hypoglycemic agents” (OHAs) are readily available and can affect the insulin utilization through different mechanism of actions. Uncontrolled blood glucose is maintained and controlled also by insulin in more severe cases. Furthermore, diet and exercise can be added to the regimen to manage blood glucose control.

Though not entirely observed in people with excessive weight gain or obesity, type 2 diabetes can also occur among thin individuals. Weight gain is just one of the many consequences of diabetes type 2 that should be carefully managed.

Weight Gain in Type 2 Diabetes:

            Earlier, it has been mentioned that weight gain is possible because of the insulin being released without being “recognized” by the cells appropriately. Also, we have discussed that it is the classic “insulin resistance.” Remember that when there is constant insulin production, its “side-effects” are put into action. Just to recap, the effects of insulin in fat or lipid metabolism include: promotion of fatty acids in the liver, inhibition of fat breakdown in adipose tissue, and fat-sparing effect.³ So, insulin is generally promotive to fats in the body and this explains why weight gain through fat deposition is possible in type 2 diabetes.

However, certain medications used in type 2 diabetes can also cause weight gain. The sulfonylureas, known to take its effect on the cell membrane of pancreatic beta cells and the liver, are associated with weight gain.⁴  The first generation sulfonylurea include: carbutamide, acetohexamide, chlorpropamide, tolbutamide and tolazamide; while the second-generation sulfonylurea include: glipizide, gliclazide, glibenclamide, gliquidone, glyclopyramide and glimepiride. Significant weight gain has also been reported among another group of oral hypoglycemic agents called thiazolidinediones: troglitazone, rosiglitazone and pioglitazone.⁴ And since insulin promotes fat, insulin injections are also ‘fat-promoting’ in type 2 diabetes.

Exercise however has been controversial. A study done in 2005 has generally concluded that “exercise may not directly influence adipocytokine regulation.”² Adipocytokines are substances that influence satiety, energy balance and insulin sensitivity that are expressed with diabetes and obesity.² This conclusion may tell us that exercise does not promote weight loss via this mechanism. However, exercise has been important in the management of type 2 diabetes for controlling blood glucose levels. It has been stated in a study that lack of physical activity is also partly responsible for the decrease in insulin sensitivity and is likely in type 2 diabetes.⁵ This is why exercise indirectly affects glucose control via insulin and is considered a good way to maintain healthy weight.

Preventing Weight Gain in type 2 Diabetes:

            The aim of dieting is to control blood sugar. Paleo diet from discussions we have from previous posts, is known for its low-carbohydrate approach and is beneficial to type 2 diabetes. In controlling weight gain in type 2 diabetes, you need to consider the insulin in the body. The goal should be little insulin injection or none at all. This is achievable if a type 2 diabetic individual will manage his or her blood glucose by eating the recommended diet and exercise. Remember that insulin resistance is the culprit in type 2 diabetes (because the body does not respond to it appropriately). The effects on fat deposition of insulin are positive and when you add exogenous insulin to the body, fat is promoted obviously. So the  goal is to get rid of insulin injection by maintaining a controlled blood glucose level. Type 2 diabetes, if it is not severe, can be managed by oral hypoglycemic agents. Just make sure that the OHAs chosen are not the “fattening” ones.

REFERENCES:

¹NewsLanc (2009) ‘Type 2 Diabetes Causes Weight Gain’ http://newslanc.com . Accessed: 08-06-11.

²Berggren, J R et al (2005) ‘ Fat as an Endocrine Organ: Influence of Exercise’ (Journal of Applied Physiology) http://jap.physiology.org . Accessed: 08-06-11.

³Bowern, R (2009) ‘Physiologic Effects of Insulin’ http://www.vivo.colostate.edu . Accessed: 08-06-11.

⁴Luna B, and Mark N Feinglos, MD, CM (2001) ‘Oral Agents in the Management of Type 2 Diabetes Mellitus’ (American Family Physician) http://www.aafp.org . Accessed: 08-06-11.

⁵Pigman H T et al (2002) ‘Role of Exercise for Type 2 Diabetic Patient Management’ http://www.medscape.com . Accessed: 08-06-11. Type 2 Diabetes and the Paleo Diet

Rheumatoid arthritis is an inflammatory disease that affects the synovial joints. It can also affect other tissues in the body such as the skin, lungs, kidneys, heart and blood vessels. Though being tagged as an “autoimmune disease,” the exact mechanism of the development of this disorder is not known.

            There are many theories and suggestions to the pathogenesis of rheumatoid arthritis, but autoimmunity is being accepted as one of the factors involved. When we say “autoimmune,” it pertains to diseases that result from ‘self destruction’ of normal tissues in the body. The reason behind this “auto destruction” is substances arising from an overactive immune response. And the ‘overactive immune response’ is theorized to be coming from infections such as that of bacteria and viruses.

Overall, rheumatoid arthritis is considered to be a systemic autoimmune disease; and being an enigmatic disease, its exact cure is also not known up to present time.¹ I just would like to emphasize at this point that “cure” is different from “treatment” if we talk about rheumatoid arthritis. There are various treatment modes available for this disease, yet there is no known cure to stop the devastating ‘auto-destruction’ of the target tissues.

Known Treatments and Diet for Rheumatoid Arthritis:

            Autoimmune disease like rheumatoid arthritis basically targets on symptomatic relief and halting the progression of the destructive effect of the disease on target tissues. Treatments range from lifestyle modifications to more complex and highly technical approach such as surgery.

Medical treatment involves the so-called Disease Modifying Anti-rheumatic Drugs (DMARDs) and acts on slowing down the disease progression. But again, these medications do not entirely “cure” rheumatoid arthritis; they only help in slowing it down. DMARDs are used in combination with other drugs and they tend to get more effective on that regard.

Diet has also been part of the treatment and regimen for rheumatoid arthritis. Generally, individuals with inflammatory arthritis like rheumatoid arthritis, may take the advantage of taking omega-3 fatty acids from fish oils (like salmon).¹ Swelling can also be lessened by low intake of salt.¹

                Anti-inflammatory foods that trigger the attack of any form of arthritis can also give the advantage on rheumatoid arthritis. Included in the list of these foods that should be avoided are legumes, alcohol, glandular organs (internal organs), and fructose. Though there is no direct correlation on the effect to rheumatoid arthritis, these foods are known to be pro-inflammatory generally and should be better avoided in inflammatory conditions of the joints.

 Anti-Inflammatory Effects of Paleo Dieting and Lifestyle:

            Though not exactly a “cure” to rheumatoid arthritis, the anti-inflammatory foods listed in the paleo diet are worth the try. We really do not have exact scientific evidences to support the actual slowing down of rheumatoid arthritis by dieting, but take note that a healthy diet is one way to “prevent” autoimmune diseases from progressing. Remember that the autoimmunity includes rheumatoid arthritis and according to Robb Wolf (author of The Paleo Solution and a Paleo Diet proponent) autoimmunity is caused by “damage to the intestinal lining which allows large, undigested food particles to make their way into the body.”²

Following the standard paleo of grain-legume-dairy free diet is considered to be a protocol against autoimmunity. This is not entirely a cure for rheumatoid arthritis but a form of prevention through proper dieting. It is also recommended to cut all other foods that can trigger inflammatory response. Also make sure to balance omega-3 to omega-6 ratio in the diet. Take note that omega-3s can universally help rheumatoid arthritis patients get rid of inflammatory attack since these fatty acids have anti-inflammatory effects.

Vitamin D supplementation is known to benefit other forms of arthritis including psoriatic arthritis and osteoarthritis.¹ Though different in some ways with rheumatoid arthritis, they share similar pathology being inflammatory conditions of the joints. And getting that sunlight exposure for vitamin D may also aid in alleviating inflammatory conditions like that seen in rheumatoid arthritis.

Other recommended paleo diet regimen includes probiotics. We have discussed in previous posts that getting that good bacterial flora in the gut helps in preventing a lot of diseases. This is true for promoting overall gut health and it further prevents inflammatory conditions in the gut; thus giving the digestive system a way to absorb important nutrients and to fight off unnecessary allergens that are unintentionally ingested.

Exercise is part of the paleo lifestyle. However, if you have rheumatoid arthritis, be mindful of the inflammation. Basically, it is not advisable for severely inflamed joints to get forced in exercise.³ Never engage in strenuous exercise routine, especially when there is an obvious inflammatory attack. It would be beneficial for a person with rheumatoid arthritis to get engaged in more gentle exercises that help strengthen the muscles around the joints; this will also aid in preventing fatigue.³

REFERENCES:

¹Shiel Jr, W C and Melissa Conrad Stöppler, MD (2011) ‘Rheumatoid Arthritis (RA) Facts’ http://www.medicinet.com . Accessed: 08-06-11.

²Wolf R (2008) ‘Basics of the Paleo Diet: Autoimmunity’ http://robbwolf.com . Accessed: 08-06-11.

³Mayo Clinic Staff (2009) ‘Rheumatoid Arthritis: Lifestyle and Home Remedies’ http://www.mayoclinic.com . Accessed: 08-06-11.

 Have you tried consulting a medical doctor and not following his or her prescription? Worse, have you tried stopping your prescription based on your own choice or decision?

Yes, our physicians know what is best for us. This is an idea why we consult health professionals like them. So what is it with us when we tend not to follow their orders? Are we trying to play the doctor for ourselves, or is it just that we know our bodies more than our doctors do?

Today are some pieces of advice on medications. We know for a fact that modern-day pills and vials were not part of the paleo era, but we in the space age have been relying on this for certain conditions. So it is important to discuss the importance of our present-day medications for our existing diseases.

Read along this discussion for you to be guided on a crucial decision –  whether your medications need to be continued or not, that is if you feel the need to stop them. Learn some tips on how to manage the urge of putting a halt on taking your prescription without getting yourself into trouble.

The Importance of Schedule and Dosage of Medicines:

            Conventional Medicine stands on its principles based on science and accepted facts. Before a drug is sold and made available for public use, it undergoes a series of tests, experiments and studies. The correct amount and timing are essential for these substances. The half-life of a drug when ingested or injected determines its potency and reliability of its effects. Moreover, the length of time when a drug should be taken is also taken into consideration by having it tested through experiments. That is the fact that our doctors prescribe our medicines with such schedule and dosage. They have studied these scientific facts and they know which medicine is best for a particular condition.

            Just take for example the antibiotic amoxicillin. This drug is prescribed for adults at 250 to 500 mg per capsule, to be taken as: 1 capsule every 8 hours (depending on the type and severity of infection)¹ for 7 days. The amount, timing and the length is specified in order for the drug to take its effect efficiently. If in case a patient tries to manipulate or stop it abruptly, certain conditions like possible resistance to that particular drug can ensue. Moreover, the infection may not be totally eradicated and thus, may recur with the already mentioned resistance to that particular antibiotic.

            This is just part of a bigger explanation about medicines. There are others which you need to continue as maintenance. Anti-hypertensive medications are examples of maintenance medications, as well as anti-diabetic drugs. Some medicines may only be taken as needed – as in the case of pain relievers, and even sublingual medications for angina. Other “as needed” medications can include asthma relievers such as salbutamol but can be combined with continued use of “controllers” such as inhaled steroids.

            So there are different ways our doctors can prescribe their medications. Sometimes they can even prescribe some medicines for diagnostic purposes; or even prescribe other drugs for monitoring of your condition. That is why along with their prescription is a sound medical advice for follow-up, and if the condition warrants, a re-consultation.

When You Think You Need to Stop the Meds:

            Sometimes, people tend to self-diagnose their conditions. Other people even go for lab tests for them to check the effect of their drugs. Because of the advent of free and available information over the internet, some of us tend to become our “mini-doctors” for ourselves. It is funny to think that you have the prescription right at your hand, but you do not want to follow your doctor’s orders.

            We cannot blame some people for this kind of behavior. Moreover, we cannot guarantee that our bodies will respond exactly to what our doctors have always expected. Some patients feel okay after a few pills; some feel more ill; while others just cannot take the bitter taste of medicines!

            Sometimes you tend to read more and learn more of the facts beyond your doctor’s prescription. This is the time that you need to re-consult your physician for medical guidance. The best way is to ask him or her of your concerns. You may suggest certain issues regarding your concern to stop your present prescription and wait for his expert medical opinion about this. If he or she tells you to continue your meds but it is beyond your choice, ask him of the benefits and risks of your decision. You never have to argue with your doctor, you only need to get enlightened straight from the health professional who knows your case and who have made your prescription. Always remember that when you go out of his or her office, you have the clearest and the most enlightened mind about your dilemma; and that you have chosen what is best for you under your doctor’s expert advice.

REFERENCE:

¹Ogburu, O and Jay W. Marks, MD (2007) ‘Amoxicillin, Amoxil, Dispermox, Trimox’ http://www.medicinet.com . Accessed: 07/30/11.

 Dizziness is synonymous with vertigo. Dizziness is an imprecise term used to refer to the feeling or sensation “of spatial disorientation, motion of the environment, or lightheadedness.”¹ On the other hand, vertigo is a more specific and used medical term to refer to that “illusion of movement, either of the external world revolving around the individual or of the individual revolving in space.”¹ These two terms are used interchangeably and may refer to a lot of diseases.

            Nausea is associated usually with the urge to vomit accompanied by that unpleasant sensation in the stomach.¹ These symptoms are connected in a lot of clinical conditions that may range from simple motion disorder to serious complications of the central nervous system (the brain and spinal cord).

In today’s topic, we will try to navigate on the common etiologies associated with this trio of symptoms. Along the discussion, you will understand how sometimes these signs are connected and related. We will also tackle some tips on managing the “simple” symptoms. You will also learn when to consult proper health professionals for some conditions associated with these signs and symptoms.

Common Conditions Associated with Dizziness and Nausea:

            Conditions associated with the symptom of dizziness are related on the mechanisms involved. There are different factors for each disease and we will try to explain some of the most common mechanisms.

A diagnostic approach stated in an article published in the American Family Physician is by classifying dizziness into one of the four categories:²

• vertigo – which is associated with conditions like benign positional vertigo and diseases in maintaining balance (middle ear problems);
• disequilibrium – or the feeling of being off balance and is associated with the nerve and CNS problems such as Parkinson’s disease and diabetic neuropathy;
• presyncope – or the feeling of lightheadedness, muscular weakness and fainting; this is associated with use of many medications;
• lightheadedness – this is associated with psychological conditions such as hyperventilation syndrome, depression and anxiety.

Categorizing dizziness as mentioned above is one way of knowing the causes of one’s dizziness. However, there are other associated conditions by which particular mechanisms are involved. These may include sudden changes in blood pressure, changes in blood glucose levels, eye or visual problems, heart-associated conditions, blood problems (such as anemia). These mechanisms if carefully determined can pinpoint the exact treatment one would need in order to eliminate the symptom of dizziness, nausea or vertigo.

What You Can Do for Symptoms of Dizziness, Nausea and Vertigo:

            Common conditions manageable through diet and lifestyle modification may include dizziness associated with sudden fall in blood pressure, benign positional factors, nutritional deficiencies (such as iron deficiency anemia), and changes in blood glucose levels. The important thing to determine here is that the conditions (that can cause dizziness) are correctible without medical management.

If for example, you have dizziness and vertigo suddenly while staring in front of your laptop monitor, try to determine the cause by introducing certain measures to revert the symptom. You have learned that blood glucose levels could be the cause and you may correct this by eating – to see if the cause of dizziness is due to lowering blood glucose levels. If you became relieved through that method, then your dizziness most probably came from the said blood glucose profile.

This is just one way of determining the cause of dizziness, and there are other ways to know how you can go about attacks that cannot be managed through that manner. Dizziness caused by blood pressure changes (low blood or high blood pressure) can be medically managed or treated through lifestyle modification. Usually, blood pressure changes are associated with nausea and are relived by lying down with the feet slightly elevated for hypotension. Hypertension on the other hand will get worse if you do the slightly-elevated-feet lying position. And if you think you have dizziness caused by hypertension, you should seek medical advice.

Dizziness can also be due to decreased oxygen supply to the brain secondary to iron deficiency anemia. People who have this condition usually have difficulty initiating or maintaining good sleep at night. This can be handled by eating foods rich in iron (as indicated in the paleo diet). Positioning your head down can also help maintain blood flow to relieve dizziness due to poor oxygen supply.

Benign positional vertigo is also commonly observed. This form of dizziness can be due to sudden fall in blood pressure; and one of the culprits involved is staying late at night. Remember that having a full night sleep is optimal even in the paleo lifestyle. And if your dizziness is connected to this condition, the only thing to do is to retire to bed early and set your biological clock “diurnally” – that means, you sleep when the sun is down and you wake up when the sun is up.

If your symptom of dizziness would not go away and gets even worse, never rely on mere hunches. Diseases like hypertension, middle ear problems, diabetes, heart problems and others are correctible only by medical management. Make sure that you consult immediately to a medical professional (for worsening dizziness, nausea and vertigo) to help you find the other reasons for your condition.

Paleo Diet and Lifestyle on Dizziness, Nausea and Vertigo:

            Many followers of the paleo diet may experience dizziness due to low-carb dieting on the first few days of adjustment. This can be considered normal; just remember to “adjust accordingly” through the diet regimen. If you think you need to take in more carbs, make sure to get it from the “healthy carbs” such as tubers and roots (yams and sweet potatoes are suggested). Training would really make you feel dizzy if you don’t eat the recommended post-workout meal with appropriate good carbs.

REFERENCES:

¹National Library of Medicine – Medical Subject Headings (2011) ‘MeSH Descriptor Data’ http://www.nlm.nih.gov . Accessed: 08-06-11.

²Post RE, and Dickerson LM (2010) ‘Dizziness; A Diagnostic Approach’ (American Family Physician) http://www.ncbi.nlm.nih.gov . Accessed: 08-06-11. Nausea and Paleo Diet

Type I Diabetes Mellitus is also known as juvenile diabetes or the Insulin Dependent Diabetes Mellitus (IDDM). In this type of diabetes, the cause is determined as early as childhood and is characterized by the destruction of certain cells in the pancreas. These cells known as the islets of Langerhans are responsible for the release of insulin for the body and are damaged through an inflammatory autoimmune process.¹ The net effect is insufficient level of insulin which subsequently results into poor glucose metabolism.

            Insulin is primarily necessary for the transport of glucose into the cells for utilization. And since insulin is poorly released in type I diabetes, glucose is not used up by the cells properly, leaving it in the bloodstream; thus, increase in blood glucose.

            The role of exercise in type I diabetes is essential. Exercise is one way to control the increased blood sugar and is therefore considered to be beneficial. However, there is a certain point in which exercise can be dangerous to type I diabetes. Additionally, diet is equally important to this condition and should be combined accordingly.

Symptoms and Effects of Insufficient Insulin:

            The effect of poor insulin production in type I diabetes results into symptoms such as weight loss, excessive urination or “polyuria,” urination at night or “nocturia”, thirst or “polydypsia,” and dehydration.¹ The mechanism behind the excessive urination lies on the fact that glucose being increased in the blood cannot be properly handled by the kidneys. The presence of glucose in the urinary tract causes water to go with it; thus, making the urine more voluminous in type I diabetes. The effect of too much water in urine can eventually cause mineral depletion, dehydration and thirst.

            Weight loss in type I diabetes is due to the improper utilization of glucose as an energy source by the cells. In this situation, the body eventually should get energy from other sources such as fats and muscles and can cause weight loss.¹

                Another symptom in type I diabetes is “polyphagia.” It is the increased hunger due to the paradoxical glucose deprivation in the cells.² The need to take in more food is the response of the body in return to this glucose deprivation at the cellular level; thus, the individual with type I diabetes would be triggered to increase his food intake.²

                Other consequent symptoms associated with type I diabetes mellitus are: feeling tired or fatigued, blurry vision, and tingling sensation or numbness on feet and hands.³ When glucose becomes significantly high and uncontrolled, a condition called diabetic ketoacidosis ensues. This is characterized by the following symptoms: “deep, rapid breathing, dry skin and mouth, flushed face, fruity breath odor, nausea or vomiting, unable to keep down fluids and stomach pain.”³

The Role of Exercise and Physical Activity in Type I Diabetes:

            As we have previously introduced, exercise is essential in diabetes type I. Regular physical activity and exercise help in controlling blood sugar and maintaining healthy weight.³ However, intense physical activity or exercise should be taken into account.

            During intense exercise, blood glucose levels in normal individuals typically decreases and gets low. Additionally, when an exercise becomes glycogen demanding, the muscles may become very sensitive to insulin causing glucose to get “pulled out” from the blood. In normal individuals, low glucose (caused by intense physical activity) can cause the release of cortisol and glucagon to counteract the depleting glucose levels. A little titration of insulin is facilitated to uptake glucose at the muscular level. A so-called non-insulin mediated glucose transport is accomplished along the process. However, if a type I diabetic individual exercises at an extreme high work output, lowering blood glucose with very high spikes of blood glucose levels can be observed. This is due to the release of cortisol and glucagon in the absence of insulin to mitigate the effects of cortisol. Tapping the glycolytic pathway (utilization of glucose) by exercising intensely in type I diabetes can cause a stress response that drives the glucose levels to go up. This whole situation can be very dangerous for type I diabetic people. And as described in a study on the effects of intense exercise, hyperglycemia or the increase in blood glucose as a response to intense exercise (exercise-induced hyperglycemia) are observed in persons with type I diabetes mellitus.⁴

Paleo Diet and Exercise for Type I Diabetes:

            A low-carbohydrate diet such as the paleo diet is recommended for diabetes. However, it is also recommended that special precaution should be considered prior, during and after exercise for this condition. It is suggested that fast-acting carbohydrate should be consumed and the dose of insulin be injected prior an exercise routine. But remember to consult a health professional regarding proper insulin dosage and schedule.

REFERENCES:

¹Cihakova, D (2001) ‘Type 1 Diabetes Mellitus’ http://autoimmune.pathology.jhmi.edu . Accessed: 08-05-11.

²MDGuidelines (2010) ‘Diabetes Mellitus Type I’ http://www.mdguidelines.com . Accessed: 08-05-11.

³Eckman, A S et al (2010) ‘Type 1 Diabetes’ http://www.nlm.nih.gov . Accessed: 08-05-11.

⁴Marliss E B and Mladen Vranic (2002) ‘Intense Exercise Has Unique Effects on Both Insuilin Release and Its Roles in Glucoregulation: Implications for Diabetes’ (American Diabetes Association) http://diabetes.diabetesjournals.org . Accessed: 08-05-11.Paleo Diet

One of the birth control methods available approved just recently by the US FDA is the etonogestrel implant. Etonogestrel under a brand name Implanon is a progestin – a synthetic progestogen which has similar effects with progesterone, a naturally and endogenously occurring female hormone. Implanon is the only approved contraceptive implant sold in the US and approved by the FDA starting in 2006.

            This discussion will dwell on this form of contraceptive, its mechanism of action and its effects on weight loss and metabolism. Will women of childbearing age who are engaged in paleo diet and lifestyle and who want to get leaner benefit from etonogestrel? What are the side effects and risks of this birth control method? These are the questions that we will answer along this discussion.

Continue reading…

Physical fitness and bodybuilding enthusiasts are aiming to probably one common goal: that is to get the leaner and muscle-packed body. It is a fun and at the same time a healthy way to get involved in this kind of activity, whether or not you are into recreational type or are really planning to go into competition. Though the intensity of the needed bulk could greatly differ from these two types of physical fitness enthusiasts, the desire to get it fast and quick usually gets in the way. This is one of the main reasons why some people may resort to the use of anabolic steroids.

            Today, another controversial topic of discussion awaits you. In this post, we will try to navigate on the known and established facts about the effects of anabolic steroids on the body. We shall also answer whether or not it is advisable to use these kinds of supplementation when you are practicing paleo diet. Are steroids worth the try?

Anabolic Steroids 101:

            Let’s get more acquainted with anabolic steroids. Anabolic steroids are also technically called AAS or Anabolic-Androgenic Steroids. Colloquially, the term “steroids” is being coined in for this group of substances, but technically, “steroids” encompasses a type of organic compounds that may pertain to other substances such as sex hormones and even anti-inflammatory medications. But to get it straight and right, the “anabolic steroids” are the ones we are pertaining to.

AAS are not endogenously formed in the body and thus, produced synthetically. These are synthetic variants of testosterone – a naturally occurring male sex hormone.¹ Being anabolic and androgenic, the effects of AAS are muscle-building and enhancement of the male sexual characteristics (virilising). Certain anabolic steroids are used to treat chronic conditions such as those found in cancer and AIDS. However, the long term use of anabolic steroids has potential health risks. Abuse is very rampant among users who attempt to increase and improve their physical fitness and performance in the fast possible way.

Effects of Anabolic Steroids:

            The synthetic hormones can increase protein synthesis from amino acids. The increase effect on appetite is also observed, as well as growth is promoted by increasing bone growth and red blood cell production. Increased strength is also one of the effects of anabolic steroids; with the skeletal muscle cells stimulated to increase in size. Other known virilising effects of AAS include growth of penis size among male children, increase in body hairs, vocal cord size and increase in libido.

Beyond these positive effects of anabolic steroids, the adverse effects are there waiting to be experienced. The effect of AAS on the brain involves affecting brain pathways and chemicals associated with dopamine, serotonin and the opioid systems in long-term use.¹ This is similar to the effect of other euphorigenic substances and can affect mood and behavior significantly (such as aggression and mood swings).¹ The addictive potential of AAS are well observed among users who resort to consistent use despite the negative effects on physical as well as social aspects.¹ Withdrawal symptoms are also observed among AAS users who tend to stop using the said substance.

                The National Institute on Drug Abuse (NIDA) has presented the other adverse effects of AAS on health. These are the following:¹

• Liver damage
• Jaundice
• Fluid retention
• High blood pressure
• Increased  “bad” cholesterol (LDL)
• Decreased “good” cholesterol (HDL)
• Renal failure
• Severe acne
• Trembling
• Gender- and age-specific adverse effects:
  • “For men – shrinking of the testicles, reduced sperm count, infertility, baldness, development of breast, increased risk for prostate cancer
  • For women – growth of facial hair, male-pattern baldness, changes in or cessation of the menstrual cycle, enlargement of the clitoris, deepened voice
  • For adolescents – stunted growth due to premature skeletal maturation and accelerated puberty changes; risk of not reaching expected height if AAS is taken before the typical adolescent growth spurt.”¹

Other adverse effects may involve the cardiovascular system. In a study done among bodybuilders, it has been found out that anabolic steroids “can induce an unfavorable enlargement and thickening of the left ventricle, which loses its diastolic properties with the mass increase. These modifications tend to persist following a short period of drug withdrawal.”² Additionally, AAS “has been associated with hypertension, ischemic heart disease, hypertrophic cardiomyopathy, and sudden death.”³

Paleo Lifestyle is Supposed to be in Harmony with Nature:

            Paleo lifestyle does not work merely on the caveman anthropological concept. The thing that makes this diet and lifestyle healthy is that it explains the “ancestral” diet and way of living prior the Neolithic age based on scientifically sound evidences. During those times, man had the luxury of using all the natural resources around him. And we adopt that lifestyle as much as possible in paleo by consuming minimally processed foods, having enough sunlight exposure, sleeping enough at night (circadian rhythm control), proper hydration, and appropriately training for physical activity.

REFERENCES:

¹National Institute on Drug Abuse (2009) ‘NIDA InfoFacts: Steroids (Anabolic-Androgenic)’ http://www.drugabuse.gov . Accessed: 07/29/11.

²De Piccoli B et al (1991) ‘Anabolic Steroid Use in Body Builders: An Echocardiographic Study of Left Ventricle Morphology and Function’ http://www.ncbi.nlm.nih.gov . Accessed: 07/29/11.

³Sullivan ML et al (1999) ‘Atrial Fibrillation and Anabolic Steroids’ http://www.ncbi.nlm.nih.gov . Accessed: 07/29/11. Muscles

Breakfast - Wednesday 10 August

This is my (well actually was because is gone now) Paleo breakfast for today:

• 6 Fresh Oysters – intentionally blurred in the picture, they are a bit graphic
• Few sprouted almonds
• Fresh Organic Papaya

I get my oysters from the local farmers market. They are cheaper than at Whole Foods or anywhere else I can find them raw. I get about 2 dozens and they last about a week in the fridge, but I’m usually done with them in the third day or so.  I open them with an oyster knife I got from somewhere really cheap. Don’t try regular knifes, you will cut yourself! I really enjoy raw oysters in the morning… Cost is about $10 per dozen, which is not that bad I think

I sprout my almonds really easy. Every morning I place few of them in a cup, cover them with water (filtered). At night, I move them on a paper towel to dry out and let enzymes do their work. I enjoy them in the morning and not forget to start a new batch. In order this to work (an almond to sprout) it has to be alive. How you know it’s alive or not? Well, if it’s raw, it’s most likely to be alive. California buyers beware, the labeled RAW Almonds are pasteurized (read cooked / killed). You can buy real RAW almonds, non pasteurized, online or in certain places. That’s what I do… I pay about $9 per pound or so.

This Papaya variety is the Hawaii one. I get it from Mother’s Market because it’s very convenient, on my way home from work. Whole Foods has them too but they are insanely expensive there. I pay $3.99 per fruit which is so and so I guess.

That’s pretty much it. I just have to say that this combination works excellent for me. You might want to try it too! Bon appetite!

 Another autoimmune disease is up for discussion today and it is called multiple sclerosis or simply MS. You might have heard or read about this disease and what it does to an individual. Today we try to look at multiple sclerosis, its disease features, mechanism and available “treatments.” In today’s topic, we will also try to see how multiple sclerosis (being an ‘autoimmune’ disease) is affected by the way we eat and how the paleo diet addresses this disease.

Autoimmunity 101:

To clearly see how multiple sclerosis evolves as an autoimmune disease, a quick explanation on autoimmunty is necessary. Autoimmunity is the “abnormal” response of the immune system as it attacks the normal tissues in the body. This is triggered potentially by foreign invaders such as bacteria, parasites and viruses. The immune system is designed to recognize self and attack non-self; however, if the immune system becomes overactive along the process of destroying foreign invaders, it can deliberately attack even the normal tissues. This is where such diseases arise – the “autoimmune diseases.” The term refers to diseases that have the characteristic ‘self-attack’ or ‘self-destruction’ process through its own immune system. Hence, the words “auto” (self) and “immunity” (the immune system).

Autoimmune diseases include multiple sclerosis and according to Robb Wolf (a paleo diet proponent and author of the Paleo Solution), they all share a common cause. This is called the “leaky gut and the autoimmune response.”¹ The leaky gut syndrome refers to the basic organic defect or lesion in the intestinal lining which allows more permeability of larger molecules and foreign invaders to enter the bloodstream.² The correlation with autoimmune response is due to the effect that the immune system can start an autoimmune response against larger molecules that have been allowed by the “leaky gut.”² The phenomenon of the leaky gut syndrome continues as antibodies are created against the ‘larger’ molecules (antigens) from previously harmless foods – which in turn creates autoantibodies that can get into various tissues and start an inflammatory reaction upon consumption of the corresponding food (or when the microbe is encountered).²

What happens in Multiple Sclerosis?

            In multiple sclerosis, the nerve insulator called the myelin sheath becomes the target tissue of attack by the “hyped” and over activated immune system. Immune cells of the white blood cells called T-lymphocytes are the cells known to be responsible in destroying the myelin sheath in multiple sclerosis. Primarily, T-lymphocytes or T-cells respond against foreign invaders like infections in a healthy immune system. However, in autoimmunity (particularly multiple sclerosis), they become sensitized outside the central nervous system by foreign proteins which resemble myelin structurally. This is called “molecular mimicry” – where the T-cells become confused and recognize the myelin sheath as having foreign molecules. This mechanism has been well-explained by Dr. Loren Cordain (a paleo diet guru, so to speak, and author of many literatures regarding paleo diet) in a lecture in Colorado.

The destroyed myelin in the nerve cells affects the communication between the brain and the spinal cord. In multiple sclerosis, signal conduction becomes disrupted bringing the nerve cells unable to communicate effectively. This causes the neurological symptoms observed in multiple sclerosis such as: the initial visual problems (blurred, double-vision, red-green color distortion or blindness), muscle weakness, difficulty with coordination and balance, impaired walking or standing, and partial or complete paralysis.³ Other symptoms of multiple sclerosis may include paresthesia (or the conglomeration of numbness, tingling and pricking sensation of the skin), pain, speech impediments, tremors, dizziness, hearing loss, cognitive impairments and depression.³

Therapies and Diet for Multiple Sclerosis:

            Medical therapeutic approach has been first in line for most autoimmune diseases such as multiple sclerosis. However, medical interventions do not provide total cure for this particular disease. Some patients do well without therapy; additionally there is no “cure” yet for multiple sclerosis.³ Medical management tends to shorten or relieve symptoms and attacks. There are other therapeutic modes ranging from the so-called immunosupressants to synthetic myelin basic protein. Physical therapy is also incorporated along with the medical management to rehabilitate the patient and improve his or her physical activity.

Diet has been proposed to be preventive as well as therapeutic for multiple sclerosis. We have probed earlier that certain inflammatory conditions in the gut (leaky gut syndrome) has been one of the ways to acquire autoimmunity (which applies also to multiple sclerosis). Certain foods can cause this inflammatory process; and continuous consumption of foods (which cause the immune system to “over react”) can cause and continue the process for multiple sclerosis pathogenesis.

Dr. Lorain Cordain, in his lecture in Colorado, has explained about the etiology and pathogenesis of multiple sclerosis and the potential therapeutic characteristics of pre-agricultural diets in its prevention and even in its treatment.

Dr. Cordain has also talked about certain food substances called lectins to influence multiple sclerosis. These substances are mostly found in foods not advocated in the paleo diet. The paleo diet promotes the foods which are anti-inflammatory. Thus, preventing the leaky gut syndrome and preventing the entry of larger molecules which might initiate the autoimmune process by the immune system.

REFERENCES:

¹Wolf R (2008) ‘Basics of the Paleo Diet: Autoimmunity’ http://robbwolf.com . Accessed: 08-07-11.

²Rona Z P (2005) ‘Altered Immunity & The Leaky Gut Syndrome’ http://www.mold-survivor.com . Accessed: 08-07-11.

³National Institute of Neurological Disorders and Stroke (2011) ‘NIND Multiple Sclerosis Information Page’ http://www.ninds.nih.gov . Accessed: 08-07-11.

Lorain Cordain, Ph. D. (October 3, 2007) ‘Potential Therapeutic Characteristics of Pre-agricultural Diets in the Prevention and Treatment of  Multiple Sclerosis’ (Colorado State University; Fort Collins, CO USA) . Accessed: 08-07-11. Multiple Sclerosis and the Paleo Diet

Bloated tummy is an effect of an array of causes that include the unnecessary accumulation of liquids and gases within the gut. This accumulation can be caused by a list of diseases that pertain but not limited to the digestive system. Conditions like congestion from other internal organs can cause the liquid to stock up in the gut; hence, abdominal bloating.

            Though there could be other reasons for bloating, the thing that we are interested into for today’s topic is that feeling of abdominal distention after eating or drinking. This will be different from fat deposition in the belly, because we will pertain to that feeling of being bloated – more like having something inside your gut. We shall look into how our present-day diet contributes to this condition and how paleo dieting and lifestyle can “fix” this problem.

The Vast Causes of Bloating:

            As mentioned earlier, the reasons of bloating can be due to your diet. However, there are other causes of bloating that need medical attention. Conditions that are more severe and alarming can be due to ascites or the accumulation of excessive liquid in the abdominal cavity. Other more severe causes of bloating can root from digestive system disorders like Crohn’s Disease or bowel obstruction. Tumors and malignancy can also produce bloating within the abdomen and should be treated accordingly.

These causes of bloating (from serious diseases that need medical attention) will be excluded from our topic for today and we shall probe on the more particular and “immediate” cause of abdominal distention – our diet.  We have discussed more about how certain substances like gluten can cause bloating. Our Neolithic-age diet has a lot to contribute to this condition and being gluten-sensitive is only a part of it. Some foods which are non-paleo definitely can cause gas accumulation within the gut that can cause the abdominal distention. Water retention due to high-carbohydrate dieting can also cause bloating. Finally, lifestyle also plays an important part to that disfiguring and uncomfortable feeling of getting bloated.

Paleo Diet, Lifestyle and Bloating:

            The formation of gas in the gut can be due to swallowed air or breakdown of undigested foods by the harmless bacteria in the digestive system.¹ A hurried way of eating and drinking can cause one to swallow more amounts of air. Other ways to swallow air that can contribute to bloating include: “drinking rapidly, chewing gum, smoking, or wearing loose dentures.”¹ Though aerophagia or air swallowing can be remedied by burping, passing of air through the rectum or blood absorption, it can still cause abdominal discomfort and bloating if not properly passed out or absorbed.

Some foods can cause gas formation in the gut. Foods rich in carbohydrates can definitely cause gas in the digestive system; on the other hand, fats and proteins cause little gas in the gut.¹ Sugars are also known to cause gas, such as: raffinose, lactose, fructose and sorbitol.¹ Raffinose is a complex sugar found in large amounts in beans; while cabbage, brussel sprouts, broccoli, asparagus and whole grains contain small amounts of raffinose.¹ Dairy products, especially for people who are lactose intolerant can cause excessive gas, bloating and abdominal cramps. Even people who are not lactose intolerant may experience bloating when eating dairy products in general.

People who consume carbonated drinks and fruit drinks with high content of fructose and sorbitol as artificial sweetener can also suffer bloating. Starchy foods can add to the condition of gas accumulation in the gut. Foods such as potatoes, corn, pasta and wheat can be broken down in the large intestine to produce gas.¹ However, rice is the only known starch among this category of food that does not cause gas in the gut.¹ Undigested food that gets broken down in the large intestines can cause gas, and includes soluble fiber. Soluble fibers are found in: oat bran, beans, peas and most fruits.¹

Besides hurried eating without properly chewing your food, posture can “add” to that bloated appearance. Having a hyperlordotic quality of posture wherein your back is literally swayed out can contribute to the “bloated-looking” condition.

The Paleo Diet & Lifestyle Fix:

            The paleo diet and lifestyle may remedy bloating in some important ways. We have been talking about certain foods that can contribute to bloating and found out that high-carbohydrate foods can definitely cause gas accumulation. This in fact can be addressed by the paleo diet. Take note that paleo dieting is a “low-carb, high-protein diet.” It is also advocating consumption of healthy fats. We have learned earlier that protein and fat can cause little gas in the gut compared to carbohydrate. Almost some, if not most of the foods stated earlier as having substances contributory to gas formation are non-paleo except for certain vegetables and fruits. So primarily, you can eliminate gas-forming foods when you follow paleo diet.

REFERENCE:

¹National Digestive Diseases Information Clearinghouse (NDDIC) (2008) ‘Gas in the Digestive Tract’ http://digestive.niddk.nih.gov . Accessed: 08-05-11 . Bloating and the Paleo Diet